Well, the temperatures are starting to fall again here in Tucson. It is becoming bearable to get out and run in the mornings again. It is so nice to see the runners and bikers out enjoying the beautiful weather and scenery here in Tucson. As we head into the more temperate weather, there are lots of great races (both bike and foot), beautiful hikes on the many trails in the Catalinas, Sabino Canyon and many other areas. We have the American Cancer Society Making Strides Walk coming up on October 30th. Come on out with your friends and trainers at Personal Training Institute and join in the walk. If you are unable to join us in the Cancer walk, take a moment to go to the PTI Tucson Team Site and make a contribution. Really! Anything will help!

Get ready for all those fall events here in Tucson and come on down to Personal Training Institute and meet your new personal trainer and personal nutritionist. You will not believe all that you can achieve!

See ya soon!

By Ed Eyestone
Runner’s World

Runners tend to be a motivated lot, always compelled to do more and do it faster. Yet this desire to push our limits can send us over the edge. When our efforts to run faster leave us sidelined with injury or as flat as Frank Shorter’s race-day Coca-Cola, there’s a good chance that we’ve gone too far. The trouble is, we sometimes don’t know the difference between a great workout and an overdone disaster until a day or two later, and then it’s too late. Sometimes we don’t know until a month goes by and we have a horrible race! Further complicating things is that each athlete is different in how he or she responds to difficult workouts. Despite the complexity, however, here are some basic rules to ensure that you’re working hard enough to get the desired training effect—without going over the cliff.

Rule 1: Train to Race

One evening during high-school cross-country practice, I was feeling feisty. Instead of running in the middle of the pack for the last interval, I launched into the lead and finished in an all-out sprint. But there was no pat on the back for winning the workout. Nope. Coach admonished me—”Hey, we train to race. We don’t race to train!” That aphorism is the gauge that can successfully monitor intensity: If the end of a workout feels like the end of a race, you’ve pushed too hard.

Rule 2: Avoid the Time Slide

If your interval times are getting slower with the same or increased perceived effort, you’re either starting too fast, not giving yourself enough recovery, or both. Run at a pace you can maintain for the duration. If you can run slightly faster on the final interval, you’ve likely worked within the proper training zone.

Rule 3: Know When to Say When

Sometimes it’s good to quit while the quitting is good. I advise my runners to end the workout feeling like they could run one more interval at the given pace. This requires an honest evaluation by the athlete. Most runners want to continue hammering away until the time slide occurs, but by then, you’ve gone too far.

Rule 4: It’s Better to Be Underdone Than Overcooked

You can flout these rules once or twice without penalty. But my experience has been that when athletes are constantly driven into a lactic acid–drenched, anaerobic funk at the end of the workout, they will peak quickly then flame out. At that point, only a complete break or an extended period of aerobic base training will bring them back.

10-Minute Plyometric Workout for Runners

By Matt Fitzgerald

You got home from work late. You were going to run for 45 minutes, but now you’ve only got 10 minutes before your best friend picks you up for dinner.

It’s 11:50 am. You’re in a hotel room. Checkout time is noon. It sure would be nice to have done some kind of workout before you head to the airport for a long flight home.

You’ve only got 10 minutes. What can you do?

First of all, you should do something. A lot of runners assume 10 minutes is not enough time to do anything that will make a difference to their running, but that’s not true. You can burn anywhere from 100 to 200 calories in 10 minutes of running. Do that 20 times a year instead of taking a day off because you “don’t have enough time” and you’ll prevent a pound of weight gain — or lose a pound.

Also, runners underestimate the degree to which every step they take counts as stride practice. Runners put too much stock in the metabolic element of running fitness and not enough in the neuromuscular aspect. A 10-minute run might not be long enough to stress your metabolic system and stimulate fitness improvement in that way, but it’s enough time to complete about 1,500 practice steps, which will help to refine your running coordination — and more than half of long-term improvements in running performance come from such refinements.

Finally, you can’t underestimate the mental benefits of 10 minutes of exercise. If you do that instead of nothing you will get a nice mood boost, ameliorate a bit of that cabin-fever feeling, and assuage some of the guilt of not exercising at all.

Okay, you’re convinced. You should do something. But what is the best possible use of 10 minutes for the runner? Without taking away from the value of 10 minutes of slow or fast running, I will argue that the best way to allocate 10 minutes is to perform a short plyometrics workout.

Plyometrics, or jumping exercise, is something that every runner should do and that most runners don’t do. Running is a form of jumping. Plyometrics isolates and exaggerates the jumping element in running and thereby improves running performance in a way that running itself does not. This is a proven fact. One study found that runners who replaced one-third of their normal running with plyometrics improved their race times, while runners who continued with their normal running schedule did not.

You might think that plyos improve running performance by increasing muscle power in the legs, but that appears not to be the case. Instead, plyos improve running performance by enhancing leg stiffness during running. The legs function as springs when you run. Each time a foot lands, the body sends impact forces into the ground; these forces then rebound back into the foot, propelling forward motion. About half of the energy required for running comes to us “free” from these physics. But not all of the energy that enters the ground comes back into the foot and is used for propulsion. A certain amount dissipates. The relative stiffness of the legs is one major factor that determine how much of the available free energy is captured and used. A runner who has nice, tight joints and is able to tense the right muscles to the right degree at the right time creates a stiffer spring that captures more energy. Plyometrics enhances this ability.

The great thing about plyos for runners is that it doesn’t take much to make a difference. Whereas 10 minutes is inarguably shorter than the ideal amount of time for any type of run, it’s plenty of time for a full plyometrics session. Here’s one:

10-Minute Plyometrics Workout

Warm up with 3 minutes of walking lunges, deep squats, and jumping jacks to prepare your legs for maximal-effort jumping.

Jump as high as you can off both feet. Repeat 20 times.

Rest one minute.

Assume a split stance (one foot a half-step ahead of the other), bend down, and jump as high as you can. In midair, reverse the positions of your legs and land in the new stance. Continue jumping and alternating your leg positions until you’ve competed 20 total jumps.

Rest one minute.

Stand on your right foot with your left knee bent and your left foot elevated. Bend down and jump as high as you can. Land on the same foot. Complete 10 total jumps and then do 10 more off the left foot.

Hey everyone! If you or anyone you know are looking for personal training to get you ready for the Cooper test for any of the law enforcement groups here in Tucson, then look no further! We are putting together a training program structured around getting you ready to pass the Cooper test. Training for the 1.5 mile run, 300 meter run, push-up, sit-up and vertical jump. Our program centers around getting you to your ideal body composition and overall strength with specific focus on the requirement listed above for the test. If you would like more information, give us a call and come in for a free training and nutrition assessment!